Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Alt Intervals, 2 min on : 30 sec off x 4 sets each (30 min)
A1. 8-10/8-10 Single arm Row ;AHAFA OR 6-8 Pull-ups (anyhow) + 6-8 Burpee Box Jumps + Remaining time: AirBike
A2. 8-10/8-10 Single arm C&J ;AHAFA + Remaining time: Row
A3. 8-10 Push-ups + 8-10 Russian Leg lifts + Remaining time: Jump rope (anyhow)
Þrek101
Metcon (No Measure)
A. Amrap 14 min @80% Effort
4 Strict Pull-ups
8 Sumo GTOH w. Plate @ca.15/10kg
12 Russian Twist w. ball or Plate
3 – 6 – 9 – 12 – 15……..
Wallball
Rest 3 Min
B. Amrap 14 min @80% Effort
10 Dbl. Bent Over SeeSaw Row
12 DB. Floor Press
14 Scissor Kicks w. DB
12 – 18 – 24 – 30 – 36 – 42…..
Double Unders/2x Single Under